Sync and disk mode questions

I recently synced all my Outlook 2003 business contacts into my 1st gen Ipod touch 16g. I also recently had a crash that wiped my outlook contacts. I had not backed up recently so I only saved about half of the ones I need. However, all of them are on the Ipod. How can I get them back into my Outlook without scanning each and every one back in (@300).
Next.
In syncing contacts and calendars with Outlook 2003 what is the protocol? If I change the Ipod will it update Outlook upon sync and vice versa, or will only one act as slave?
I'm new. I am sure this has all been covered but I am stuck. Thanks in advance.

As long as your Outlook has one contact and one calendar entry in it, you should get the option to merge the data when syncing.
It will sync both ways.
http://manuals.info.apple.com/enUS/iPod_touch_2.2_UserGuide.pdf

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